- Joined
- Jan 15, 2015
- Messages
- 127
Started this Post in the Members Photos Section. Thought Id Repost it in here and Keep it as my Log.
Since I was 15 y/o Ive always Dreamed of stepping on the Stage and doing a show! But the first week I walked into the gym it was filled with Powerlifters... and a New Dream Became! I feel in love with Moving Heavy Weights! Best Comp Bench 605@178lbs! 5 World Bench Press Championships n 1 World Deadlift Championship. 5 World Records and over 40+ Maine State Records! Never thought Id Stop competing until I got hurt working in a Paper Mill... (major Shoulder injury) So now I'm unable to Bench the Big Weights anymore... So the last few years I have thought about doing a BBing show, start a diet and get hurt... this year seems to be going smooth, one nagging injury but Ive been smart and work around it and lift light and focus on the Squeeze!!
Training Breakdown:
Day 1 - Chest
Day 2 - Legs
Day 3 - Biceps and Forearms
Day 4 - Shoulders and Triceps
Day 5 - Back
Day 6 - OFF
Repeat!
Abs are done 3-6 Sets a Day.
The first 6 Weeks Ive Focused on Leaning Down for a good Starter Base:
Phase #1 - Lean Out
Week #1 - 6 Weeks
189Lbs
Waist - 37.5"
Hips - 35"
Biceps - 18.25"
Week #6
181lbs
Waist - 34.25"
Hips - 33"
Biceps - 18.625"(5/8th)
Quads - 25"
Calves - 15.25" (fuckers hate to Grow)
Shoulders - 51.5"
Chest - 45"
Neck - 18"
Diet - 4 Meals a Day and 2 Shakes - Back Carb Loading
Cardio 30-60 Minutes Every Morning
Meal 1 - 2 Scoops Iso-100 in Water
Meal 2 - 6oz Chicken n 1/2 Cup Cottage Cheese 1%
Meal 3 - 8ox Fish n 1/2 Cup Cottage Cheese 1%
Meal 4 - 6oz Chicken n 1/2 Cup Cottage Cheese 1%
Workout - Weights and Maybe 30-60 Minutes Cardio depending on how I'm feeling!
Meal 5 - 2 Scoops BSN Syntha 6 in Water
Meal 6 - 8oz Top Round Steak or Lean Burger
Some Meals Id have 3-6oz Broccoli or Green Beans
All Meals had 5g creatine
1-1.5g of Water a Day
Sunday Nights would have 250-350g Carbs made up of Cheese Cake and Bread! lol Also one small carb meal in the middle of the week depending on energy levels.
Phase #2 - Lean Mass Gain
4 Meals a Day and 3 Shakes - Still BCLing
All Carb Meals are after Workouts
Diet is the same for the first 4 Meals as it was with the Cutting Phase.
This started this past Sunday!! Hoping to hit 200-205lbs and keep the Waist and Hips within an 1" of where they are.
Goals - For Outcome Of Lean Bulking!
Waist - 34.25" MAX 35"
Hips - 33" MAX 33.75"
Biceps - 19.5-20"
Quads - 27"+
Calves - 17"
Shoulders - 53.5"
Chest - 47"
Neck - 18"
Age: 31
Height - 5'2"
I record all Meal on myfitnesspal.com user name: Osgood605
Also Post training Photos on Instagram user name: shortnjakdup
Any Help or Tips would be Greatly Appreciated!!!
Since I was 15 y/o Ive always Dreamed of stepping on the Stage and doing a show! But the first week I walked into the gym it was filled with Powerlifters... and a New Dream Became! I feel in love with Moving Heavy Weights! Best Comp Bench 605@178lbs! 5 World Bench Press Championships n 1 World Deadlift Championship. 5 World Records and over 40+ Maine State Records! Never thought Id Stop competing until I got hurt working in a Paper Mill... (major Shoulder injury) So now I'm unable to Bench the Big Weights anymore... So the last few years I have thought about doing a BBing show, start a diet and get hurt... this year seems to be going smooth, one nagging injury but Ive been smart and work around it and lift light and focus on the Squeeze!!
Training Breakdown:
Day 1 - Chest
Day 2 - Legs
Day 3 - Biceps and Forearms
Day 4 - Shoulders and Triceps
Day 5 - Back
Day 6 - OFF
Repeat!
Abs are done 3-6 Sets a Day.
The first 6 Weeks Ive Focused on Leaning Down for a good Starter Base:
Phase #1 - Lean Out
Week #1 - 6 Weeks
189Lbs
Waist - 37.5"
Hips - 35"
Biceps - 18.25"
Week #6
181lbs
Waist - 34.25"
Hips - 33"
Biceps - 18.625"(5/8th)
Quads - 25"
Calves - 15.25" (fuckers hate to Grow)
Shoulders - 51.5"
Chest - 45"
Neck - 18"
Diet - 4 Meals a Day and 2 Shakes - Back Carb Loading
Cardio 30-60 Minutes Every Morning
Meal 1 - 2 Scoops Iso-100 in Water
Meal 2 - 6oz Chicken n 1/2 Cup Cottage Cheese 1%
Meal 3 - 8ox Fish n 1/2 Cup Cottage Cheese 1%
Meal 4 - 6oz Chicken n 1/2 Cup Cottage Cheese 1%
Workout - Weights and Maybe 30-60 Minutes Cardio depending on how I'm feeling!
Meal 5 - 2 Scoops BSN Syntha 6 in Water
Meal 6 - 8oz Top Round Steak or Lean Burger
Some Meals Id have 3-6oz Broccoli or Green Beans
All Meals had 5g creatine
1-1.5g of Water a Day
Sunday Nights would have 250-350g Carbs made up of Cheese Cake and Bread! lol Also one small carb meal in the middle of the week depending on energy levels.
Phase #2 - Lean Mass Gain
4 Meals a Day and 3 Shakes - Still BCLing
All Carb Meals are after Workouts
Diet is the same for the first 4 Meals as it was with the Cutting Phase.
This started this past Sunday!! Hoping to hit 200-205lbs and keep the Waist and Hips within an 1" of where they are.
Goals - For Outcome Of Lean Bulking!
Waist - 34.25" MAX 35"
Hips - 33" MAX 33.75"
Biceps - 19.5-20"
Quads - 27"+
Calves - 17"
Shoulders - 53.5"
Chest - 47"
Neck - 18"
Age: 31
Height - 5'2"
I record all Meal on myfitnesspal.com user name: Osgood605
Also Post training Photos on Instagram user name: shortnjakdup
Any Help or Tips would be Greatly Appreciated!!!
